Wednesday 7-20-16

So, just to keep you all updated, the CrossFit Games individuals all got a letter saying they needed to be up at 3:30am…here’s the list they gave them:

That’s 5:30am here and we are very unsure when it will all be broadcasted, so be on the lookout!

Swink Sweat 

Every 3:00 on the minute for 10 Rounds:

-10 Calorie Row

-8 Lunges

-6 Pikes

Swink Fundamentals 

-Shoulder Mobility 

-Shoulder Strength 

Strength:

EMOTM for 10:00

-3-6 Strict Ring Dips 

-2 Front Squat, as tough as you can make it

4 Rounds of:

-6 Hang Clean and Jerks RX (95/65)

-4 Hang Clean and Jerks RX (125/85)

-2 Hang Clean and Jerks RX (155/115)

Core:

-3x per side, 20 Side Plank Raises plus Hold

These kids are impressive to say the least!